Ukwelashwa Kwamakhaya Nendlela Yokuguqula Ukuphila
Ukunqamuka kwesikhashana kwenzeka ekupheleni kwemvelo kokuphila komuntu wesifazane wokuzala. Ngakho kungani ungayiphatha ngendlela engokwemvelo? I-hormone replacement therapy (i-HRT) yayisiyinto yokwelapha evamile yokumisa esikhathini. Kodwa-ke, kwandisa ingozi yomdlavuza wesifuba nesifo senhliziyo futhi manje uqaphele kakhulu ukuthatha ukuyibeka. Esikhundleni salokho, abanye besifazane bafuna ezinye izindlela zemvelo ukuze banciphise ukungathandeki ababhekana nakho ngesikhathi sokuya esikhathini.
Imithombo enjalo yokukhathazeka ihlanganisa ukushisa okushisayo , ukujula ebusuku, nokuzizwa kwemizwa . Nazi izindlela zokuphila ezihamba phambili nezindlela zokwelapha zemvelo.
Ukuzivocavoca
Ukuzivocavoca cishe kuyinto ebaluleke kunazo zonke owesifazane angayenza ukuthuthukisa impilo yakhe yonke nenhlalakahle kulo lonke impilo yakhe. Ukuzivocavoca umzimba njalo kusiza ukuvimbela nokunciphisa ukulahlekelwa kwethambo futhi kudlala indima ebalulekile ekunciphiseni ingozi yesifo senhliziyo, isifo sikashukela, kanye nezinhlobo eziningi zomdlavuza. Udinga ukuthola okungenani amaminithi angu-30 wokuzivocavoca umzimba ngokulinganayo ngesonto, njengokuhamba okusheshayo, ukugijima, ukulima, noma ukudansa. Ukuze ulahlekelwe isisindo, ungadinga amaminithi angu-60 noma ngaphezulu, izinsuku eziningi zesonto, kuhlangene nokudla okuncishisiwe-khalori.
Izenzo Zengqondo-Umzimba
Ukuzindla kwengqondo kuyacutshungulwa ukuze ubone ukuthi kungaba yini ukusetshenziselwa ukukhanya okushisayo kanye nokuthuthukisa izinga lokulala nokunciphisa ukucindezeleka. Isikhungo seNational for Complementary and Integrative Health (NCCIH) sithi esinye isifundo sinemiphumela ethembisayo.
I-hypnosis nayo itholakale ukunciphisa imvamisa yokushisa okushisayo kwesifundo esisodwa esixhaswe yi-NCCIH. I-Yoga ingasiza nangezinye izimpawu, kodwa kubonakala sengathi kunciphisa ukukhanya okushisayo. Ukwenziwa kwe-Acupuncture akuzange kuboniswe ukuthi kuphumelele ngokumelene nokukhanya okushisayo.
Ukudla
Ukudla kwakho kuyindlela ebalulekile yokulawula izimpawu ze-menopausal.
Ukuze unciphise imiphumela yokushisa okushisayo, ungase ufune ukunciphisa i-caffeine, ukudla okuneziphuzo kanye nophuzo. Ukunciphisa i-caffeine nokuphuza ubusuku ebusuku nakho kungasiza ekunciphiseni ukuleleka ngokwemvelo. Uzofuna ukuqinisekisa ukuthi uthola i-calcium, i-phosphorus, ne-vitamin D ngokwanele ngokudla, nakuba izixube ziphinde zinconywe nge-calcium ne-vitamin D.
Uzothola ingozi yesifo senhliziyo ngemuva kokuqeda ukusa esikhathini lapho i-estrogen yakho incishisiwe. Manje yisikhathi sokulandela izincomo zokudla ukuze unciphise izingozi zenhliziyo yakho. Lezi zibandakanya amafutha okugcwala okwehlisiwe nokuqeda amafutha asuka ekudleni kwakho.
Inzuzo yesisindo yinkinga evamile ekumeni, futhi kuzodingeka ubukele ukuthi udla kangakanani. Nciphisa ishukela elicwengileko kanye ne-carbohydrate elicwengileko kusukela ekudleni kwakho njengalezo ezingamakhilogremu angenalutho.
Yini okufanele uyidle esikhundleni salokho? Ukwandisa ukudla kwakho okuqukethe ama-phytoestrogens afana ne-soy, ama-chickpeas, i-lentils, kanye nomhlabathi ogqamile. Kungcono ukhethe ukudla kwemvelo njengemithombo yalezi zitshalo zezitshalo kunokuba uthathe izithako. Ezinye ukudla okufanele uzifake ekudleni kwakho zihlanganisa okusanhlamvu, ama-oats, ukolweni, ilayisi elibomvu, i-tofu, ama-alimondi, ama-cashews, izithelo ezintsha nemifino. Lezi ziqukethe i-fiber nezinye izakhi eziwusizo.
Amavithamini
Kusukela eneminyaka engama-50, kufanele uqale ukufaka ngokudla kokudla kwakho nge-1500 mg ye-calcium futhi okungenani u-800 IU we-vitamin D3 usuku ngalunye ukuvimbela i-osteoporosis nokugcina impilo yethambo.
I-Vitamin E ingase ibe nomthelela omncane ekunciphiseni ukukhanya okushisayo njengoba kuboniswa esifundweni esisodwa. Kodwa kufanele uqaphele ukuthi ungathathi umthamo omkhulu noma usengozini yokuphuma, ukushaya, nokushaya kwenhliziyo.
Ama-probiotics
I-Lactobacillus acidophilus nama- Bifidus amasiko angase abe usizo kubantu besifazane ngesikhathi sokuya esikhathini sokusiza ukusiza umzimba nokusetshenziswa kwe-estrogen. Abanye bakholelwa ukuthi lezi "bacteria" ezinhle zisiza ukunciphisa ukutholakala kwezifo zesilonda.
Amakhemikhali nama-Supplements
Ngokuqinisekile uzobona izithako ezithengiswa ngokuya esikhathini. Nakhu isimo samanje sobufakazi bokuthi kungaba yini okufanelekile, ngokusho kwe-NCCIH:
- I-Phytoestrogens efana ne-clover isoflavone ebomvu ayibonanga imiphumela eqhubekayo ekunciphiseni izimpawu zokuya esikhathini, futhi imikhiqizo ye-flaxse iboniswe ukuthi ayinamandla ekukhanyeni okushisayo. Ngokuvamile, kungcono ukufaka lezi zokudla ekudleni kunokuba uthathe amaphilisi.
- I-black cohosh ibonisa imiphumela engavumelani. Kusasekho ukungabi nobufakazi obuhle bokuthi kusebenza. Akukhuthazwa kunoma ubani onenkinga yesibindi.
- I-DHEA iyisandulela se-estrogen futhi umzimba wakho wenza kancane uma ukhula. Ayaziwa ukuthi inesisetshenziswa ekuphatheni izimpawu zokuya esikhathini, kodwa ukusetshenziswa kwayo kungabangela ukulimala kwesibindi.
- I-Dong quai imifino yezokwelapha yaseShayina. Azikho izifundo ezinhle zokuthi ziyasebenza yini. Ingakwazi ukuxhumana negazi elincane leCoumadin (warfarin).
- Akukona ucwaningo olwanele olwenziwe ukudweba iziphetho mayelana namafutha e-primrose, i-ginseng, i-kava, i-melatonin, noma i-yam yasendle. Kodwa-ke, i-kava iletha ingozi yesifo esinamandla esibindi.
AmaHormoni e-Bioidentical
I-estrogen yemvelo noma ama-progesterone amakhemikhali atholakale ngomuthi odokotela wezokwelapha. Ubufakazi abusekeli izimangalo ukuthi lezi hormone eziphilayo ziphumelela kakhulu noma ziphephile kunezokwelapha zokwelapha ezivamile. Kukhona futhi ukukhathazeka ukuthi okuqukethwe kwabo kungahluka kusuka kubheki kuya ku-batch.
Izwi elivela
Ungase ufune ukuthola okunye okungokwemvelo ukuze unciphise izimpawu zakho ze-menopausal, kodwa imvelo ayisho njalo ukuthi iphephile noma isebenza kahle. Qaphela ukuthi abathengisi bayakujabulela ukuthengisa imikhiqizo eyenza izithembiso ezingaqondakali kepha ayisekelwa yizocwaningo. Njalo utshele umhlinzeki wakho wezempilo wezokwelapha okunye ozisebenzisayo. Bangakwazi ukuphazamisa ezinye izidakamizwa noma ukukhulisa umonakalo imiphumela yabo. Udokotela wakho udinga ukwazi lokhu ukuze imithi ingalungiswa ngendlela efanele.
> Imithombo:
> Ukudla, ukudla okunomsoco, nokunqamuka kwesikhashana. Ukukhathazeka Kwezempilo Kwabesifazane. https://www.womens-health-concern.org/help-and-advice/factsheets/focus-series/diet-nutrition-menopause/
> Ukudla ngakwesokudla Ngesikhathi sokunqamuka kwesikhathi. I-Academy Yokudla Ne-Dietetics. http://www.eatright.org/resource/health/wellness/healthy-aging/eating-right-during-menopause.
> Izimpawu zeMenopausal: Ekujuleni. Isikhungo sikaZwelonke seMpilo eQinisekayo neYokubambisana. https://nccih.nih.gov/health/menopause/menopausesymptoms.
> Izindlela ezingezona ezamaHormonal zokubhekana nokushisa okushisayo nokunqamuka kwesikhashana. Umtholampilo waseCleveland. https://my.clevelandclinic.org/health/articles/non-hormonal-ways-to-cope-with-hot-flashes-and-menopause.